“Giving in to craving doesn’t necessarily lead to pleasure, because wanting is different from liking. Dopamine makes promises that it is in no position to keep.” – Daniel Z. Lieberman
Maybe addiction is too strong a word.
But I’d fallen into a bad habit of playing YouTube videos and podcasts in the background, during the in-between times of my day:
Work breaks, cooking, brushing teeth, etc.
So, I asked ChatGPT:
What’s the true cost of overusing social media — to my mind, my work, and my life?
The response is a must-read.
(FYI: I’m not on IG or TikTok, and YouTube is the only social media I consume — I imagine the effects are more damaging if you’re on multiple platforms)
The True Cost Of Overusing Social Media
Let’s quantify it.
These are rough, but directionally accurate estimates based on neuroscience, behavioral psychology, and performance data.
The effects compound because creativity, clarity, and focus are all multipliers on your input effort.
Short-Term (Daily Impact)
- Focus quality: ~10–20% drop. Your mind is less “sticky” on high-leverage problems.
- Creative insight: ~30–40% drop. Those lateral leaps — “oh, that’s how this connects” — occur in Default Mode Network states you’re skipping.
- Decision quality: ~15% drop. More reactive, less long-view thinking.
- Deep work time: You likely lose 1–2 hours/day of your highest-leverage cognition — not because you’re lazy, but because your attention fragments.
1-Year Effect
A 15–25% consistent reduction in clarity + depth per hour worked compounds into roughly 40–60% slower progress toward long-term business growth, creative output, and strategic breakthroughs.
You might still “work hard” — but the signal density of your work drops.
In plain terms:
You’ll get to the same place — but it’ll take you twice as long, and feel half as inspired.
10-Year Effect
Over a decade, the cost is existential.
It’s the difference between someone who builds a world-class body of work and someone who burns out in loops of “almost breakthrough”.
Estimate: 5–10x difference in career trajectory.
That’s not exaggeration, because deep, original ideas compound like capital.
Lose 10% of clarity each day, and you lose 90% of compounded insight over a decade.
This is the line that killed me:
“It’s the difference between someone who builds a world-class body of work and someone who burns out in loops of almost-breakthrough.”
So, here are the actions I’m taking:
- Silence during all in-between times of day
- Override (or delay) all impulses to grab phone
- Block YouTube on my phone (app recommendation in PS)
- Only consume YouTube with a purpose — to watch something specific — never to scroll.
Hit reply to let me know how this landed for you, and what changes you’ll be making.
T
P.S. Plus, here are…
3 things to make your weekend better
(don’t let these to make you scroll…)
Awesome Interview With Skool CEO
On making marketing “less gross,” why suffering does not create success, and a better way to build online businesses. Kind of shocked at how much I enjoyed this.
Comet (AI Browser Assistant)
The future of internet browsers is here.
What Kobe Was Really Like
A beautiful behind-the-scenes story I’d never heard before.
BONUS: Roots App
What I’m currently using to block social media (ie. YouTube) on my phone.
“Our technology has exceeded our humanity.” – Albert Einstein
